Say good morning to the back squat

IMPORTANT INFO!! In order to have your scores validated for the Open, there must be official documentation that includes: Athlete Name, Score, Judge’s Name, Date.

If you do the Open WOD, please make sure the coach in charge gets you on a valid record sheet. Please do not use slips of paper, but rather a clear roster.

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Thanks to the latest members of Team CFNYC for the 2012 CrossFit Games Open! Remember, if you haven’t joined the team yet, your last chance to join is Sunday, February 26th, at 8pm EST. (Please join the team BEFORE coming in to have your first Open WOD judged and scored.)

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

If you’re on Team CrossFit NYC and officially competing in the Games, you must read the above movement standards AND watch this video that explains WOD 12.1 to prepare yourself to come do the WOD at the gym. Doing so will prepare you and will make your coach’s job of getting everyone through the workout much easier. Thanks!

Responses

Sam Gaberal

Wod 12.1

81 Judged my Sean M

So slow, especially since I do conditioning once a month.

If anyone needs a judge at the times posted and I am around don’t hesitate to ask.

Shit was a quad burning.

Kevin

Im scared of this wod. My only conditioning is my warmup with a barbell.

Anonymous

A: 85-95-115
B: 185-205-225-245-265

Michael North

A: 95-95-95
B: 225-245-255-265-275

Tifany

Currently in Ireland and dropped in at Crossfit Waterford late this AM. GREAT place! WOD: amrap 15 minutes 4 thrusters 45/30kg 8 pullups 12 kettlebell swings 24/16kg. Scaled it back and managed 7 rounds, with one thruster thrown in for good measure.
Getting my Open WOD validated tomorrow. Will – you mentioned a bit ago to have results emailed to you. I’ll make sure that’s in to you tomorrow! Best of luck all!

Erika Ramos

wod 12.1 – 79

Naveen

Did 12.1 last night at post-elements. Got 80, judged by Vince. Am satisfied with the result, but I started too fast and hit the wall around half-way mark, so I’m on the fence about trying again this weekend with better pacing. I had nearly 40 by the 2-min mark.

BenS

12.1 Open WOD: 78. Brutal.

Anonymous

12.1 Open WOD: 100
My 17 a minute pace failed by round 3

Matt D

Open WOD 1: 108. Started way too fast just like everyone else.

Anonymous

Highly recommend watching Coach Paoli’s video on Open WOD 12.1 (link posted above). He gives some very good pointers that should help you get a few more reps out of your 7 minutes in heaven.

Naveen

Btw, the NYC vs Enhance score is 432 to 369, the closest it’s been! If any of your friends haven’t signed up…

Naveen

Now 433 to 379. !

Hari

Our lead has now been cut in half to 41. If this continues, they will likely pass us.

Huge thanks to Ryan and Sully for judging and providing technique and strategy pointers. Made an enormous difference.

Backsquat 123/133/143/153/143 which was pretty sweet considering my 1rm was 165. Apparently, all I had to do to up my backsquat is 100+ burpees an hour beforehand.

Goodmornings were iffy but I’m not gonna let that rain on my parade.

The_Lisa

Whatever about your morning, Looks like you had a pretty good afternoon 🙂

Steve Slo

A) Good Mornings: 115, 115, 115

B) Back Squat Triplets: 235, 235, 255f (2 reps), 235, 235
My back squat numbers do not want to move. I think I need to start being more controlled about what and when I squat if I want off this plateau.

C) Open WOD: 78
This is actually MUCH better than I was expecting to do!

D) Snatches: I’m working on developing stronger hip drive and reducing my donkey kick. Can anyone tell me if i’m in the right ballpark?
Single at 115#: http://youtu.be/o_oLURWJC0k
Double at 95#: http://youtu.be/TIE–iuT4uY

A really good day! Thanks Sully, Ryan and Peter F.

Peter F

You killed it- steady pace throughout. How you were able to get technical with snatches shortly thereafter is beyond me.

Looking over your videos your speed with your pull is looking pretty good as is the general bar path – I could get nit picky here about finishing more, pulling the bar in towards the body and really getting those knees back during your pull. However I think the biggest problem as we have talked about before is not your hip drive but your third pull. You associate your pull under with the “jump and land” cue (sorry Coach Burgener but I hate this freaking cue).

I too suffered from a really bad donkey kick for quite a bit of time – if I didn’t “hear” my feet land, I didn’t think I was moving fast enough or would be able to pull under. Starting a little wider helped me (as I tended to jump in), as did the cue “stand up squat down” courtesy of Brian D. Once I stopped worrying about moving my feet so much (seriously do a snatch starting in a wide position and don’t move your feet), I was able to smooth out my pull much better. Alternatively, if I could hear my feet I knew that I was kicking out too much – so I would try to snatch as quietly as possible.

We can talk more about this in person or you can shoot me an email if this doesn’t make sense. And I can show you some drills too which might be helpful.

A

Steve Slo

Avery, you’re the best!

I’ve been so focused on the second pull that I never really gave much thought to the idea that the donkey kick problem might be more closely tied to the third pull. I’m going to really focus on your notes on Sunday/Monday and I’ll let you know how it goes.